Category Archives: ENGLISH
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THE TRUTH ABOUT THIS HEALTHY FOOD
We are constantly exposed to through the media claims of a healthy lifestyle and healthy food. Everything is a big industry and the aim is to lure more customers. Are healthy foods that you really offer much healthy, we’ll find out in this article.
There are more and more processed products full of additives and colors, to taste and smell as good as possible, a date duration was as long as possible. In support of this mega company to create and promote these very things as the right choice for you. The other side of the coin is more important for you. It is important that you know what you are buying. We’ll give a few examples.
INTEGRAL BREAD. It’s hard to find wholemeal bread or whole-grain bread that does not contain refined grains, white flour and additives. All of which is given softness, color and length. Look for homemade bread made from flour produced in mills, for which you are sure that no additives. Buy breadmaker bread and make it yourself.
PROTEIN BARS. Many protein chocolates are essentially filled confectionery base hydrate containing a small percentage of the protein. Instead, after a workout, eat foods that are naturally rich in protein (eggs, meat, poultry, fish, beans and pulses).
HEALTHY CEREALS AND BEANS. Breakfast should contain healthy grains, but not the ones in boxes brands (fitness, wellness, etc …) in which they are full of hydrate and additives. When you shopping look for ingredients. What should contain less than 10g of sugar per serving and at least 5 grams of fiber per serving.
GLUTEN FREE MEALS. If you do not suffer from celiac disease or you are intolerant to gluten, no need to avoid foods that contain gluten.
FRUIT YOGURT. Add honey and fruit in yogurt is a good idea, but buy fruit yogurts full of sugar is like eating sweets.
NUTS BUTTERS. Nuts butter can satisfy your daily requirement of fat and protein, but there are many butters that contain a lot of sugar or trans fats. Even if they consume no additives and sugar, tablespoon of such butter usually contains about 100 calories, what is not good for your weight.
PACKED SALADS. Which can be purchased at airports, supermarkets and fast food likely to contain too many calories, but it is even worse that contain a lot of sodium, which is not a good choice for your body.
QUINOA PASTA. Quinoa is fantastic for you, there are less carbohydrates and sugar than any pasta. But if you are buying Quinoa Pasta, check whether it contains Quinoa flour. All Others also contains same sugar and less protein as well as any classic pasta.
VITAMIN SHAKES. While most juices contain healthy nutrients such as vitamins, minerals and antioxidants, they also contain a lot of sugar (even green juices!). Not only that, but missing all of the fibers that provide vegetables. Eat your vegetables and fruits mixed in a blender is always a better idea.
Be sure to read the nutritional values behind every product, and also you know your daily needs of sugar, carbohydrates, fat, sodium and other. And in as much as avoiding packaged and processed products, a simple healthy diet is a great start for you.
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BENEFITS OF CUTTING ALCOHOL AND SUGAR
Festive atmosphere, celebration, positive energy and holidays, is usual for this period of the year. We will be tempted to consume a little more alcohol, candy and foods that contain a high percentage of simple sugars. Let’s experiment with your organism. After passing the holidays and the period of overeating and drinking, we reject the use of alcohol and simple sugars for a month. The effect that this kind of fasting will have on your body will be described herein.
Start and first few days or weeks will be much shocking for your body. The most important thing is to stay strong character and adhere to the task in the next month. Here’s a story I heard a few days ago, I had something to do with this: It started a few frogs to come up on some top … first gave up because her feet hurt, other began to catch cramps, third is dehydrated, fourth complains of pain, and so on … remain the last two frogs near to the top, and first the second frog says, you see that they are all given up, even I can no longer, because of inflammation, cramps and also no matter what I’m up … the latter on second frog still continues itself, and reach that conquer the peak. The frog who arrived to the finish was deaf.
Meanings and consequences caused by alcohol and sugar
Due to the introduction, blood sugar soaring, then rapidly decreases, and you get the need for a new batch. There is no end and thus accumulating calories. A total exclusion of complex sugars from the diet, losses calories, that will not bring calories are converted into fat, and you will lose kg. Alcohol is full of sugar and calories, so you drink more and more. The same effect as that of sugar. Restriction of alcohol lose calories, weight and make you lean. Sugar and therefore alcohol is difficult to digest. Their restriction, the body and digestive system becomes more functional and faster. The metabolism becomes more accelerated, increases the calorie consumption and fast food is absorbed and processed. Energy. Before we lose and decrease our energy compensating energy drinks or chocolates, it is wrong, because the level of sugar is growing rapidly and then declines sharply, energy recovery is instantaneous and there is no long-term effects. Research shows that after a few drinks of alcohol suddenly increases appetite, a person can eat up to 30% more food than if they did not consume alcohol. The feeling of satiety is harder achieved, that hunger is increasing. Alcohol is a diuretic, and as a result of its consumption leads to frequent the toilet, urinating. Due to the loss of fluid in the body, comes to drying your skin especially on the face. Pause in alcohol consumption will refresh your face and skin a better complexion.
Over time, the desire for alcohol and sugar lost, you will not have attacks for sweets, and run to the store to buy a candy bar. Withstand the month, the benefits are guaranteed. Be amazed at the results, and try to continue with this diet. It stumbled your way and style of life. The most important thing is to stay consistent, because every beginning is difficult like this one.
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RUNNING IN THE COLD
Its various doubts about running in cold weather, useful or not, its healthy or unhealthy. In this article we give you some tips on how to prepare for running in cold and what happens to your organism in this weather conditions.
There are people who are more enjoyable to run out- than in indoor fitness centers on conveyor belts. That’s understandable, because just running in nature is interesting and gives a different feeling than running indoors. The important thing is to prepare well for the external conditions and know what negative consequences may be reflected in your body.
Cold air causes tightness in the chest and airways, because the blood vessels constrict under the influence of cold air. Running will stimulate blood circulation, blood vessels begin to expand and you’ll be warmer. Another phenomenon when running at low temperatures is the loss given liquid, perhaps even more than in the summer months. The body is covered with a thicker layer of clothing and sweating also lose fluid and seamlessly via exhalation of warm and humid air.
Useful tips that will help you to save and easily submit low temperatures when running:
Footwear for running. Wear footwear that will keep the heat on the feet but also ensure that the feet and legs dry. It also refers to socks that will keep the heat at the same time there will be wet from sweating feet.
Clothing for jogging. Would you want to be warmly but without sweating too much. The rule is to dress as if it were 20 degrees warmer outside compared to the current temperature. Then they need to wear layered fabric, which has a zipper at the neck and armpits, to be able to make ventilation in case of raising body temperature and sweating. It is necessary to wear a hat and gloves because the greatest loss of heat through the head and over his hand. At temperatures below 10 degrees C it is necessary to wear a jacket windbreaker through several layers of fabric and at lower temperatures scarf over his mouth so as not to directly breathe in the cold air.
Visibility. Wear light and fluorescent clothing, and in the case of twilight or darkness feel free to bring something to light, especially if you run in the dark field or road where traffic is common.
Warming up before running. Before running out, heat in the apartment jumping rope or running up and down stairs. Warming up should be enough to prevent sweating before going out in the cold. It is said that, its not so cold as you have enough heated.
Forget speed. Experienced experts say it’s more important to keep fit and keep mileage than speed up and get more kilometers. If the air is very cold you are looking for a field that has multiple regions, at an altitude of 300m and a higher temperature can be up to several degrees be higher. Share your running two times a day, it is better than a long time, where you are more exposed to low temperature.
Quick change of clothes. Your temperature of warm body declines sharply as soon as you stop running. To avoid side effects, such as fever, change as fast as you can. Especially females need to change the bra as soon as possible. Change the cap, place a dry to a wet head. If you’re away from home or returning the car, stop at the nearest place to change clothes and be sure to take a hot drink.
In case of rainy weather, crucial that your feet stay dry. Some experienced runners wrap their feet with socks in a plastic bag and then putting on their shoes. Bag keep feet dry even if you run around the ponds. Good advice if you need to overnight to dry your shoes, put crumpled papers in shoes and leave to rest, the paper will extract moisture from shoes.
These are tips and tricks of top runners, who have had enough experience and time to find the right way to enjoy running through the cold conditions and thereby do not bring your body into a health-threatening situation.
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